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Dynamic Stretching: What is it and Why do We do it?

24/02/2021

Dynamic Stretching: What is it and Why do We do it?

As you know, before you exercise, it’s very important to warm up and stretch your muscles. Despite stretching playing such an important role in our exercise regimes, most people that hit the gym to train are guilty of skipping their warmups and jumping straight into a session without stretching. If you want to get the most from your workouts, you need to get into the habit of stretching before you exercise. This is known as dynamic stretching, and it is vital that you understand exactly what it is, and why it is so beneficial. Luckily for you, we’re created this handy guide today, looking at exactly what dynamic stretching is, and why it’s so beneficial.

What is dynamic stretching?

Dynamic stretching is essential before any form of physical exercise or exertion. When you perform dynamic stretches, you basically are putting your muscles, along with your joints, through a complete range of motion. Some people do this to loosen up stiff and tense muscles and joints, whereas others perform these stretches to improve athletic performance and assist with pain management. The idea behind dynamic stretching is that you perform stretches which mimic the basic body mechanics and movements of the sport or the activity that you will be performing during your workout. Soccer players for example, may perform gentle leg swings which mimic the motion of kicking the soccer ball, and activate the same muscle tissues and joints. Dynamic stretching basically utilizes movements associated with exercise, I.E squats, rotations, lunges, and so on, and turns them into stretches, rather than exercises.

What are the benefits of dynamic stretches?

Some of the most prominent benefits of dynamic stretching include the following:

Prevent injury – One of the most important benefits associated with dynamic stretching is the fact that it helps to prevent injury. Stretching the muscles before exercise helps to lengthen your muscle fibres and increase their elasticity. Imagine a muscle fibre as a piece of string. Would the string be more likely to snap if it was loose and long, or if it short and pulled very tightly? The same principle applies to your muscle fibres. The greater their elasticity, the less likely they will be to tear.

Increase core body temp – Before you exercise, it’s also important that you warm up. stretching before training means that you can gently increase your core body temperature, which will get everything working as it should.

Improve circulation – Dynamic stretching is also useful for improving circulation. Stretching helps to boost circulation and blood flow in the body. This will improve your athletic performance as it means more oxygenated blood and nutrients can be delivered to your cells, including those found in your muscles, and give you more energy as a result.

Improve mobility – Finally, dynamic stretching will also help to loosen up stiff muscles and joints, and improve your flexibility and mobility.

The Ketogenic Diet Explained

24/01/2021

The Ketogenic Diet Explained

Many years ago, decades in fact, a diet which called for the restriction of carbohydrates in order to lose weight, emerged on the scene and found itself to be very popular. That diet was the Atkins diet, and it has absolutely nothing to do with what we’re talking about today. Okay, maybe a little bit. The diet we’re talking about today is often confused with Atkins, despite the fact that the two are very different. The only similarity they share is that they both require you to restrict your carbohydrate intakes in order for you to enter a state of ketosis in order to lose weight. The diet in question is the ketogenic diet, and below, we’ll do our best to explain it. Group Fitness Classes Canberra

What is the ketogenic diet?

The ketogenic diet is a low carb, moderate protein, high fat diet which is designed to promote increases in energy, improved cognitive health and performance, and weight loss. Unlike Atkins, which is a low carb, moderate fat, high protein diet, keto is a diet which emphasizes the consumption of fats. The idea is that you restrict your carbohydrate intakes in order to force your body into a state of ketosis, whereby it essentially fuels itself with fat. This fat comes from your own body fat reserves, and from dietary sources. Many athletes and bodybuilders are avid followers of keto, and have enjoyed fantastic results because of it.

What is ketosis and why is it important for weight loss?

As you might know, the human body’s primary and preferred source of energy is carbohydrates. It prefers carbs because it is lazy and it finds them the easiest to convert into energy. Once consumed, carbs are converted into glucose sugars which we use to fuel ourselves. With the ketogenic diet, you restrict your carbs to around 25 – 40g max per day. When you do this, your body panics as it thinks it is starving because now it doesn’t have it’s usual source of energy. As the days go by, and glycogen reserves are used up, your liver jumps to the rescue and begins synthesizing enzymes called ketones. Ketones are then secreted by the liver and are used by the brain and body for fuel, instead of glucose. Here’s the best part of ketosis, though. In order for the body to produce ketones, you must first metabolize fat. In order to produce these ketones, your body is burning body fat so you are basically fuelling your body with your own stored body fat.

What sort of foods can you eat?

People looking to promote keto, will often emphasize the fact that the diet allows you to consume foods like eggs, bacon, cheese, and steak every day and lose weight. You can indeed eat these foods, but you must ensure that the vast majority of your caloric intakes from fat, come from healthy sources. Typical foods encouraged on keto include:

· Grass-fed butter

· Grass-fed red meat

· Avocados

· Nuts

· Natural nut butters

· Seeds

· Coconut oil

· Olive oil

· Meat

· Fish

· Cheese

· Cream

· Oily fish

· Green leafy vegetables

· Non-starchy vegetables

· Water

· Black coffee

· Green tea

How long does it take to enter ketosis?

Entering ketosis is not a quick process. You can’t just stop eating carbs for a day and wake up the next day in ketosis. Getting into ketosis takes around 3 days on average. During this time, you’ll feel tired, you’ll feel sick, you’ll have a headache, and you’ll experience flu-like symptoms. People call this ‘keto flu’. Once in ketosis, though, you feel absolutely fantastic. You’ll be full of energy, you’ll be able to think straight, you’ll be motivated, and you’ll feel great. Personal Trainer Canberra

The Brain and How Exercise Improves Mental Health

18/05/2020

If you’re looking for a way of improving your health, naturally you will have considered physical exercise and exertion. While it’s true that exercise does indeed improve physical health, it turns out that it can also improve cognitive health and function too. By that, we are of course referring to the brain. The brain is one of the most important organs in the human body, yet many of us fail to value it in the same way as we do with other organs such as the heart for example. If you fail to look after your brain, your mental health can suffer, and you yourself can suffer later in life. If you’re looking for a simple and effective way of improving cognitive health and function, here’s a look at several ways in which exercise improves brain health.

Exercise promotes a good night’s sleep – The first way in which exercise is able to improve cognitive health and function, is down to how it improves your sleeping pattern. A lack of sleep can put you in a bad mood, it can leave you feeling irritable, it affects your levels of concentration and focus, and overtime it can result in stress and depression. When you exercise regularly, though, it can have a huge benefit on your sleeping patterns. Exercise tires you out, so you burn more energy and will sleep better at night. It also promotes an increase in hormones such as serotonin and melatonin, which both promote feelings of rest, relaxation, and tiredness in their own unique ways.

Exercise improves memory and cognitive thinking – Another very useful way in which exercise is able to promote cognitive health and function, is down to how it boosts circulation. Exercise increases your heart rate, which in turn boosts the amount of blood pumping around your body. This in turn means that it increases the amount of oxygen being carried around the body. When oxygenated blood reaches the brain, the oxygen is used by the brain for a process known as neurogenesis. This is the natural production of neurons in specific parts of the brain which are responsible for memory and thinking in general. This in turn means that exercise can help the brain to function better and more efficiently. (more…)

Why HIIT is All the Rage in the Fitness Industry

18/04/2020

A few years back, a little-known training concept in the world of health and fitness emerged which was known as HIIT. It caught on and proved to be very popular. Some in the fitness industry predicted it to be nothing more than a fad which would soon die off and be replaced by something else. Here we are, though, years later, and HIIT is now just as popular as ever. In fact, HIIT’s popularity is at an all-time high and it continues to go from strength to strength. Whether you’re looking to get fit, burn fat, or just try something new and exciting when training, HIIT has got all bases covered. Here’s a detailed look at HIIT and a look at why HIIT is all the rage in the fitness industry.

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How to Deadlift Like a Beast – 4 Simple Tips

18/03/2020

When it comes to functional compound exercises in the gym, you’d struggle to find something more effective than the deadlift. The deadlift is one of the most effective compound exercises in existence, and many consider it to be, pound-for-pound, the best exercise for testing overall strength and power. Currently, the WR is held by former World’s Strongest Man, Eddie ‘The Beast’ Hall. Eddie deadlifted a staggering 500 kg, which many people never believed possible. Where as this is arguably the most impressive lift in the history of mankind, most mere mortals won’t get anywhere close to that. That doesn’t mean that you can’t pull some impressive numbers, though. If you want to deadlift like a beast, or should we say ‘The Beast’, here are a few simple tips.

Get your grip right – When it comes to deadlifting, it doesn’t matter what anybody else is lifting, all you need to concern yourself with is how much you’re able to lift. If you want to increase your max, one of the first things you should do is experiment with your grip. Generally, you can either go with an overhand grip, or a mixed grip, which is one hand overhand, and the other underhand. See which feels right for you, and move your hands along the bar a few centimetres at a time. Seriously, try it, and you’ll be amazed by the different outcomes.

Have the bar centred – People think that deadlifting is all about using brute force to lift the weight off the floor. In truth, the deadlift is one of the most technical exercises in existence. There are so many variables you must consider when it comes to the perfect deadlift, including the bar placement. To get the most from the lift, ensure that the bar must be centred. The bar needs to be as close to the body as possible so that it can travel the least amount of distance. If the bar isn’t centred properly, this can throw everything off. Ensure that the bar is in the centre of your whole foot, rather than your forefoot.

Never bounce the bar – If you’re going for a 1 rep max, this isn’t really relevant. If, however, you’re going for reps, pay close attention. When deadlifting for reps, the temptation is always there to bounce the bar off the ground to get momentum. Don’t! With each rep, set the bar down for a second, ensure your grip and foot placement is correct, and go again. Deadlifting in this way will provide far more long-term benefits than bouncing the barbell off the ground to help get momentum to lift the weight.

Don’t always go heavy – If you’re looking to deadlift more weight, surely you should constantly be pushing yourself to lift as heavy a weight as possible with each deadlift session? Actually, if you want to improve your deadlift for the long-term, don’t always go heavy. Some sessions, deadlift 60% of your 1 rep max for reps. Other times, really lighten the load and deadlift to absolute failure with high reps. Basically, don’t constantly try to improve your 1 rep max every time you deadlift, because this simply won’t help you improve.

4 Ways to Reduce Hunger When Using Meal Replacement Shakes

18/02/2020

Generally speaking, when it comes to following a healthy and balanced diet, there is no substitution for healthy and nutritious whole foods. With that said, though, for times when people are physically unable to eat, or when people are looking to drop a considerable amount of weight, meal replacement shakes can be very useful. Nowadays, there are heaps of different meal replacement shakes, all packed full of healthy ingredients that the body requires. If you’re following a diet requiring the consumption of these shakes, hunger will likely be a real problem. To help prevent feelings of hunger, and to stop you getting ‘hangry’ here’s a look at 4 simple ways to reduce hunger when using meal replacement shakes.

Drink coffee – Okay, before we go any further, it’s important to mention that coffee contains caffeine, which is a stimulant. It can temporarily increase your heart rate, and can leave you feeling alert and energized. Too much caffeine can be dangerous and can lead to trouble sleeping. With that said, a couple of cups early on in the day can be beneficial when fighting hunger. Coffee is a natural appetite suppressant, so drinking a cup or two can help you fight hunger. The only catch is that it would need to be black, as sugar and milk both contain additional fats and calories.

Keep busy – If you’re on meal replacement shakes and are constantly feeling hungry, time will pass by at an extraordinarily slow rate. One minute can feel like an hour, and one hour can feel like a day. If it’s the evening, you’ve finished work and have completed your chores etc, the last thing you want to do when hungry is sit around, constantly thinking about how hungry you are. To take your mind off of the hunger, try to keep busy. Tackle the cleaning, do those jobs you’ve been putting off, read a book, watch a film, do a puzzle. Basically, do anything you can to keep yourself busy and take your mind off of the hunger.

Fill up with water – Water is essential when it comes to your health and well-being. It is also very useful for times when you’re looking to lose weight, especially via meal replacement shakes. Throughout the day, make sure you’re fully hydrated and have drank plenty of water. Whenever you feel the pang of hunger, drink a glass of water. To help make your shakes fill you up for longer, drink a glass of water after one of your shakes. Ideally, mineral water is healthiest, although filtered water is also useful.

Exercise – As if you needed yet another benefit of exercise, now you have it. Exercise has been found to serve as a natural appetite suppressant. Exercise has been found to suppress the production of a hormone in your body known as ghrelin. This is known as the ‘hunger hormone’ because it is a hormone secreted when we feel hungry. To make things even better, levels of Leptin also increase after exercise. Leptin is a hormone we produce to tell the brain that we’re full, so it is a natural appetite suppressant.

4 Ways to Undo the Christmas Weight Gain

18/01/2020

As hard to believe as it may be, we’re now in the year 2020. So far, people aren’t flying around on jetpacks or driving hover cars, but what many of them are doing, is attempting to undo the damage they did to their waistlines over the festive period. During the holidays, obviously it’s mandatory to inhale as many pigs in blankets as possible, to eat your weight in mince pies and junk food, and to drink so much alcohol your liver doesn’t know what year it is. The majority of us enjoy ourselves over the holidays, and there’s absolutely nothing wrong with that. However, now we’re in the New Year, it’s time to atone for our sins. If you’re looking to lose your Xmas weight, and perhaps even a little extra, here are some very useful tips.

Get more active – In the New Year, gyms up and down the globe are packed full of people looking to get fit, healthy, and to stick to their New Year’s Resolution of finally getting in shape. Exercise is ideal for losing weight, plus it provides countless health benefits too. If you’ve weight to lose, exercise is vital. How you exercise is entirely up to you. You could train in a gym, exercise at home, go walking, walk the dog, cycling, swimming, and so much more. As long as you’re physically active, you’re burning calories which means that your weight loss will speed up. (more…)

Health and Fitness Motivational Tips

06/10/2019

When it comes to your health and fitness, or the health and fitness of others, can you honestly say that you’re doing everything in your power to make life as easy as possible for all party’s involved? Getting in shape is far from simple, and whether you’re looking to motivate yourself, or motivate others around you, it’s important to understand what needs to be done. Motivating others is especially difficult, but if you’re patient and have a little help and assistance from the right sources, it needn’t be as challenging as you may have thought. To help you motivate those you care about, here are some tried and tested health and fitness motivational tips to consider.

Encourage them,don’t coach them– Unless you happen to be a qualified personal trainer, or unless they specifically ask you, you should not try to coach your loved ones who happen to be trying to get in shape. Dieting and exercising is hard enough, without them having you breathing down their necks and turning yourself into a bootcamp instructor. Don’t focus on their faults and try to tell them what they should be doing, instead, focus on their achievements and cheer them on.

Get involved – You yourself may feel as if you could stand to lose a few pounds and get a little fitter and healthier, so what are you waiting for? If a friend or loved one is making the decision to get fit, healthy, and improve their life for the better, why don’t you get involved yourself? You could diet with them, go to the gym with them, or find sports and/or activities that you both enjoy doing. Having somebody to exercise with you is much easier than exercising alone, so just bear that in mind. (more…)

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Exercise – 4 Ways to Make Exercise Fun

06/09/2019

As you will no doubt be painfully aware of by now, when it comes to exercising and getting fit and healthy, exercise isn’t generally the most exciting activity in the world. Sure, there are some days where we may enjoy our workouts and actually look forward to exercising, but a lot of the time exercise does seem like yet another chore that we could do without. So, what can we do when we find ourselves stuck in a rut and not relishing the prospect of working out? Well, you could check out the following examples of how to make exercise fun and enjoyable.

Train with a friend – If the thought of going to the gym or exercising is filling you with dread it could be time for you to bring a friend on board and get them involved in working out. Exercising with a friend is a great way for you to help add an element of fun and excitement to your workouts. Not only do you have somebody to talk to and to encourage you, but you will also have somebody to compete against. Adding an element of friendly competitiveness will motivate you to exercise harder and to push yourself that little bit more. Listen to your favourite music–If you work out at the gym, one potential downside is the fact that you don’t get to listen to the music you enjoy.

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Unhealthy Foods You Need to Stop Eating So Much Of

20/08/2019

When it comes to our general health and well-being, it’s safe to say that the foods and drinks that we consume play an enormous role in determining just how fit and healthy we actually are. Sadly, recent government statistics have revealed that worldwide obesity levels are now higher than at any other point in previous history. Because of this, life expectancies are going down, medical and healthcare expenses are going up, and as a race, we’re in big trouble. The human race is becoming fatter and unhealthier than ever, and the reasons for this are simply due to a lack of exercise, a lack of healthy food and drink, and over consumption of unhealthy junk. That’s why for today’s topic, we’re going to be looking at 4 unhealthy foods that you need to stop eating so much of.

Pizza – We know that pizza tastes amazing, trust us, we really know, but sadly it is one of the unhealthiest foods in the world. Pizza is generally made from a refined, white flour dough that is heavily processed and packed full of salt, sugar, and oil. Then there’s the tomato sauce, which is again high in sugar, salt, and oil. Finally, you have the cheese, which is loaded full of saturated fats and calories. Then there’s additional toppings which often include processed meats which are full of artificial ingredients, salts, fats, and other chemicals that do us no good at all. Too much pizza is therefore very bad for you, so save it purely as a treat. (more…)

Nutritional Mistakes even Healthy People Sometimes Make

06/08/2019

It doesn’t matter whom you speak to, when it comes to our health and well being, we can all agree on the fact that diet and nutrition both play enormous roles in determining just how fit and healthy we really are. You can’t out-train a poor diet, so no matter how physically active you are, if you are eating junk you will never reach your full potential. Eating healthily and consuming the right nutrients at the right time, however, is anything but simple. If you want to reap the rewards associated with clean-living you need to ensure that your diet and nutrition is on point. Here’s a look at 4 nutritional mistakes even healthy people sometimes make.

Drinking high calorie smoothies – Smoothies are marketed in grocery stores as being incredibly healthy for you. While they are indeed packed full of nutrients, they also often contain far too many calories. This is because store-bough smoothies are often packed full of fruits and fruit juices to give them their delicious sweet taste. Fruit is very good for you, but it is also rich in natural fructose sugars which bump up the calorie contents. If you want a smoothie, why not blend your own as that way you are in control of what goes into it. (more…)

Muscle Gaining Tips for Skinny Guys

24/07/2019

When it comes to the perfect physique, we all have our own different ideas of what the perfect physique actually looks like. For some of us, the perfect physique is lean and ripped, whereas others prefer more of a bulky look. If you are sick and tired of being skinny however, there’s a strong chance that one of the main objectives will be to bulk up and add some quality muscle mass to your frame. That’s why for today’s article, we’re looking at muscle gaining tips for skinny guys. You see, some guys out there can just look in the general direction of a barbell and gain 10 pounds of muscle, yet others can spend hours in the gym each week, pumping iron, and barely see any muscle growth at all. If you’re serious about bulking up however, here’s a look at a series of muscle gaining tips for skinny guys.

Increase your calories – If you are skinny and are looking to build muscle, you are going to need to increase your daily caloric intakes. If you aren’t gaining weight this tells you that your current average daily caloric intake is simply too low. In order to build muscle, you need to consume more calories than your body needs to maintain itself in its current state. This is known as a caloric surplus. If you aren’t getting enough calories, you simply aren’t going to build muscle. The problem is that if you consume too many, too quickly, you may also find yourself gaining more fat as opposed to muscle, and nobody wants that. Aim to eat around 300 calories above maintenance to begin with. To figure out your basal metabolic rate, there are plenty of basic online calculators on the web to utilise. (more…)

Proven Health Benefits of Turmeric

06/07/2019

Proven Health Benefits of Turmeric

Our planet is one of the most miraculous creations in the entire cosmos. Mother Nature has been kind enough to spoil us with a whole variety of natural ingredients which promote health and well being in a number of different ways. Rather than relying on meal replacements, artificially-created drugs made in a lab, and so-called “health supplements” which may do more harm than good if we choose the wrong ones, it is much better for us to simply focus on natural ingredients for health and wellness, just as nature intended. Today we’re looking at turmeric. Turmeric root supplements are now more popular than ever before, and that trend looks set to continue into 2019. Here’s a look at several proven health benefits of turmeric.

Anti-inflammatory – One of the best things about turmeric is the fact that it provides such potent anti-inflammatory benefits for the human body. Though it is a natural response in the body, high levels of inflammation can be common causes of pain and discomfort. Not only that, but inflammation has also been linked to other more serious ailments such as cancer. Turmeric contains an active compound known as curcumin. It is curcumin that provides that anti-inflammatory benefits for the human body. Curcumin blocks a molecule responsible for inflammation in the cells, by stopping it from entering them. Studies have found that turmeric supplements can be as effective at fighting inflammation as over the counter drugs, with the added benefit of being good for you. (more…)

Weight Loss Hacks–Proven Hacks to Burn Fat

20/06/2019

Weight Loss Hacks–Proven Hacks to Burn Fat

Losing weight can feel like the equivalent of running barefoot, uphill, through 6 inches of thick mud at times. Sure, you make slow and steady progress, but it can take a long time to see results and at times you’ll hate every single minute of what you’re doing. Unless you are very fortunate and/or disciplined, there will be a good chance that you’ll have struggled with your weight at some point in time, which is why we’re looking at proven weight loss hacks to burn fat today. Everybody losing weight needs help and encouragement from time to time, and some need it more so than others. If you’ve tried seemingly everything to lose weight but find yourself hitting a plateau this article could be ideal. Here are some weight loss hacks proven to work.

Meal Prep– If you want to lose weight studies have found that pre prepping your meals in advance could prove very beneficial. (more…)

Workout Partner–Important Traits of a Great Workout Partner

06/06/2019

Workout Partner–Important Traits of a Great Workout Partner

As far as exercise goes, you should never underestimate the importance of having an effective workout partner in your corner. A workout partner could potentially be one of the best accessories to have at your disposal when you’re trying to get in shape, proving they’re up to the task at hand. Training with a workout partner can help keep you accountable, it can ensure that you push yourself hard while training, it will make your workouts more enjoyable, and it will make your workouts more productive. This however, all depends on whether or not your workout partner is indeed up to the task at hand. If you’re on the hunt for a new training partner, here’s a look at several important traits associated with a great workout partner. (more…)

More Gym Mistakes – 4 Things Holding You Back in the Gym

20/05/2019

We all like to exercise and work out for different reasons. Some of us are looking to burn fat and get leaner, while others want to bulk up and build muscle mass. Whether you train for aesthetics, health, athletic reasons, or anything else for that matter, in order to reap the rewards you must ensure you’re getting the most from your training. That’s why we’re looking at gym mistakes for today’s article. You see, if you’re busting your butt in the gym but find yourself struggling to make any real progress and not seeing the results you wanted, it could be your actions in the gym that are holding you back. That’s the last thing that we want to see happen to you, which is why we’re looking at 4 potential gym mistakes which could be holding you back.

You aren’t focussed–Have you heard the expression ‘the body is willing but the mind is not’?Basically, this is making reference to the fact that, no matter how hard you train, or how much energy you have, if you aren’t in the right mental frame of mind, you aren’t going to make any real progress whatsoever. (more…)

Healthy Fats- 4 High Fat Foods that are very healthy

06/05/2019

We are now living in age where we can clone animals, transplant animal organs into humans, explore other planets in our solar system, and do our shopping on our phones. We’ve come a long way over the last few decades, and despite what some people believe, we do indeed appear to be advancing with each passing year. Because of modern science and research conducted over the years, we now know that not all fats are bad for us. Healthy fats were once forbidden as it was thought that all fats, healthy or otherwise, were responsible for obesity, heart disease, strokes, hypertension, and any other weight-related illness you could think of. Now however, we know that healthy fats not only have their place in the modern diet, but that they are considered essential for optimal health and well-being.

Here are 4 of the healthiest high fat foods currently available.

Whole eggs–Whole eggs, and yes, whole does include the yolk, are extremely good for us.Years ago, people warned us away from eggs because of their high cholesterol content found in the yolks. The cholesterol, however, is made up of a healthy combo of good and bad cholesterol, with the scales tipping in favour of good cholesterol. Good cholesterol lowers bad cholesterol, regulates hormones, promotes cardiovascular health, and more besides. Eggs are also rich in protein, they contain all essential and non-essential amino acids needed by the body, they contain brain-boosting choline, as well as other important minerals and B vitamins. As long as you don’t go overboard with the yolks, you’ve nothing to worry about at all.

Chia seeds–Chia seeds are another example of how a healthy food does not need to below in calories to be good for us. Chia seeds are loaded full of omega-3 fatty acids which promote cognitive health and well-being, as well cardiovascular health. They are rich in minerals, plus they’re a great source of fibre, that makes them great for the digestive system. By calories, around 80% of the energy found in chia seeds comes from healthy fats, with Alpha Linoleic Acid, or ALA, being the key player.

Avocados–This delicious green fruit isn’t just popular amongst hipsters on Instagram looking for the ultimate smashed avocado and poached egg on toast pic. It turns out that avocados are also popular amongst health and wellness experts as well. When you consider the fact that they’repacked full of healthy fats, this is hardly surprising really. Avocados are made up of around 77% fat by calories, though the fats found in them are all healthy fats proven to provide numerous health benefits for the body. As well as promoting cognitive health and cardiovascular wellness, avocados also lower LDL cholesterol (the bad one) and are a fantastic source of potassium and other beneficial minerals.

Oily fish–Oily fish such as mackerel, salmon, and sardines, is another example of how a delicious food rich in healthy fats, can also be very good for the human body. Oily fish is a rich in muscle-building protein and amino acids, plus it contains minerals such aszinc, magnesium, potassium, andiron. The fats in this fish provide countless health benefits for the human body, and when you consider the fact that it is also rich in vitamin D, it’s easy to see why many oily fishes are viewed by health experts as being super foods that promote longevity.

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Effective Ways to Stop Binge Eating

20/04/2019

Occasionally, when we’re tired, hungry, and haven’t enjoyed a food we particularly enjoy eating for a long while, a bit of a blow out does us some good. A cheat meal, or a treat meal as we would rather call it, can do wonders for the mind and can help keep you on track when it comes to your diet and healthy-eating regime during the week. The thing to remember however, is that a treat meal is not an excuse to binge eat and stuff your face with as much junk food as possible, just because you haven’t eaten it for a long time. Binge-eating is a dangerous habit that can lead to weight gain, as well as mental health issues and issues with self-control. We’ve all been guilty of binge-eating now and then, but if your binge-eating habits are negatively impacting your health, and your life in general, you will need to find a way to address them. To help you out, here’s a look at a few effective ways to stop binge-eating.

Stop dieting – Yes, you did read that right, and yes we really mean it. If you want to stop binge-eating you need to stop dieting. One of the most common causes of binge-eating is dieting. You see, when people diet, they often deprive themselves of calories and wind up consuming far less energy than needed for maintenance. (more…)

Week 1 April 2019

08/04/2019

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DF Weekly Challenge – Going Green!

You know that I’m a firm believer that nothing beats a healthy, balanced, “just-eat-real-food” diet.

But sometimes it really does help to supplement!

That’s why this week we’re going to explore “greens powders”!

Greens “superfood” powders pack multiple servings of veggies and fruits into a single scoop that you can mix into a smoothie, juice or plain water.

Some also contain pre- and probiotics, vitamins, herbs and other substances to support your immune system, gut health and even improve your skin and hair.

There are literally thousands of different greens powder products on the market, and finding the perfect one can seem overwhelming.

Here are some guidelines to help:

🥦Make sure it’s organic (and pesticide free)
🥦Make sure it has a high amount of antioxidants. (One way to do this is to be sure it has a variety of greens… this can include wheat grass, spirulina, chlorella, alfalfa and kelp, etc.)
🥦Buy brands that certify their products by a third-party lab such as NSF or Informed Choice, which test each product to make sure they contain what they actually claim on their labels without any contamination by things like heavy metals.
🥦You should know what each item on the ingredients list is – they should be recognizable veggies and greens!

Some great plants to check into include Amazing Grass, Juice Plus, Barlean’s and Garden of Life.

👉If you’re not so into the green powders for this challenge, that’s ok! You can still participate! Your mission is to include an EXTRA serving of greens EACH DAY this week!

DF Recipe of the Week – Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)

Ingredients

3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)

Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

DF Wellness, Fitness or Nutrition Tip – Power Through!

Because greens powders can give you a boost of energy, it’s a good idea to use them in earlier in the day. For example, a mid-morning greens drink can help power you through till lunchtime. 🥦🥦💪💪

DF Photo Challenge – Show Off Your Smoothie Skills!

🍓🌿😋This weekend we are all about the smoothies! Make one, buy one – whichever you choose, take a photo and let us see your choice (bonus points if you share the recipe too) in the Facebook group!

FREE 14 Day Class Pass! All Classes Included
(Yoga Flow, Mums ‘n’ Bubs Yoga, DF Bootcamp, Uppercut Boxing and Beginner Fitness)
Click the image below to claim your pass

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Week 1 April 2019

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Email: info@definefitness.com.au Ph: 0402 290 371

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Weekly Challenge, Recipe, Tip and Workout

Hey *|FNAME|*This week in the DF Insider we have put together engaging content for you and your fam bam to enjoy. We see the DF Insider as a great starting point, an engagement opportunity and a terrific tool for you to make a positive shift in your health and wellbeing. In time, you won’t read this paragraph and know that you can scroll to see what we have come up with for the week. We hope the content is valuable for you and that you enjoy it. Please feel free to forward this email to friends and family and to share on social media.

Share

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DF Weekly Challenge – Going Green!

You know that I’m a firm believer that nothing beats a healthy, balanced, “just-eat-real-food” diet.

But sometimes it really does help to supplement!

That’s why this week we’re going to explore “greens powders”!

Greens “superfood” powders pack multiple servings of veggies and fruits into a single scoop that you can mix into a smoothie, juice or plain water.

Some also contain pre- and probiotics, vitamins, herbs and other substances to support your immune system, gut health and even improve your skin and hair.

There are literally thousands of different greens powder products on the market, and finding the perfect one can seem overwhelming.

Here are some guidelines to help:

🥦Make sure it’s organic (and pesticide free)
🥦Make sure it has a high amount of antioxidants. (One way to do this is to be sure it has a variety of greens… this can include wheat grass, spirulina, chlorella, alfalfa and kelp, etc.)
🥦Buy brands that certify their products by a third-party lab such as NSF or Informed Choice, which test each product to make sure they contain what they actually claim on their labels without any contamination by things like heavy metals.
🥦You should know what each item on the ingredients list is – they should be recognizable veggies and greens!

Some great plants to check into include Amazing Grass, Juice Plus, Barlean’s and Garden of Life.

👉If you’re not so into the green powders for this challenge, that’s ok! You can still participate! Your mission is to include an EXTRA serving of greens EACH DAY this week!

DF Recipe of the Week – Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)

Ingredients

3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)

Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

DF Wellness, Fitness or Nutrition Tip – Power Through!

Because greens powders can give you a boost of energy, it’s a good idea to use them in earlier in the day. For example, a mid-morning greens drink can help power you through till lunchtime. 🥦🥦💪💪

DF Photo Challenge – Show Off Your Smoothie Skills!

🍓🌿😋This weekend we are all about the smoothies! Make one, buy one – whichever you choose, take a photo and let us see your choice (bonus points if you share the recipe too) in the Facebook group!

FREE 14 Day Class Pass! All Classes Included
(Yoga Flow, Mums ‘n’ Bubs Yoga, DF Bootcamp, Uppercut Boxing and Beginner Fitness)
Click the image below to claim your pass

Facebook

Instagram

YouTube

Website

Our mailing address is:
info@definefitness.com.au

unsubscribe from this list
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Week 1 April 2019

07/04/2019

*|MC:SUBJECT|*

*|MC_PREVIEW_TEXT|*

Email: info@definefitness.com.au Ph: 0402 290 371

View this email in your browser

Weekly Challenge, Recipe, Tip and Workout

Hey *|FNAME|*This week in the DF Insider we have put together engaging content for you and your fam bam to enjoy. We see the DF Insider as a great starting point, an engagement opportunity and a terrific tool for you to make a positive shift in your health and wellbeing. In time, you won’t read this paragraph and know that you can scroll to see what we have come up with for the week. We hope the content is valuable for you and that you enjoy it. Please feel free to forward this email to friends and family and to share on social media.

Share

+1

Forward

DF Weekly Challenge – Going Green!

You know that I’m a firm believer that nothing beats a healthy, balanced, “just-eat-real-food” diet.

But sometimes it really does help to supplement!

That’s why this week we’re going to explore “greens powders”!

Greens “superfood” powders pack multiple servings of veggies and fruits into a single scoop that you can mix into a smoothie, juice or plain water.

Some also contain pre- and probiotics, vitamins, herbs and other substances to support your immune system, gut health and even improve your skin and hair.

There are literally thousands of different greens powder products on the market, and finding the perfect one can seem overwhelming.

Here are some guidelines to help:

🥦Make sure it’s organic (and pesticide free)
🥦Make sure it has a high amount of antioxidants. (One way to do this is to be sure it has a variety of greens… this can include wheat grass, spirulina, chlorella, alfalfa and kelp, etc.)
🥦Buy brands that certify their products by a third-party lab such as NSF or Informed Choice, which test each product to make sure they contain what they actually claim on their labels without any contamination by things like heavy metals.
🥦You should know what each item on the ingredients list is – they should be recognizable veggies and greens!

Some great plants to check into include Amazing Grass, Juice Plus, Barlean’s and Garden of Life.

👉If you’re not so into the green powders for this challenge, that’s ok! You can still participate! Your mission is to include an EXTRA serving of greens EACH DAY this week!

DF Recipe of the Week – Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)

Ingredients

3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)

Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

DF Wellness, Fitness or Nutrition Tip – Power Through!

Because greens powders can give you a boost of energy, it’s a good idea to use them in earlier in the day. For example, a mid-morning greens drink can help power you through till lunchtime. 🥦🥦💪💪

DF Photo Challenge – Show Off Your Smoothie Skills!

🍓🌿😋This weekend we are all about the smoothies! Make one, buy one – whichever you choose, take a photo and let us see your choice (bonus points if you share the recipe too) in the Facebook group!

FREE 14 Day Class Pass! All Classes Included
(Yoga Flow, Mums ‘n’ Bubs Yoga, DF Bootcamp, Uppercut Boxing and Beginner Fitness)
Click the image below to claim your pass

Facebook

Instagram

YouTube

Website

Our mailing address is:
info@definefitness.com.au

unsubscribe from this list
update subscription preferences

Week 1 April 2019

*|MC:SUBJECT|*

*|MC_PREVIEW_TEXT|*

Email: info@definefitness.com.au Ph: 0402 290 371

View this email in your browser

Weekly Challenge, Recipe, Tip and Workout

Hey *|FNAME|*This week in the DF Insider we have put together engaging content for you and your fam bam to enjoy. We see the DF Insider as a great starting point, an engagement opportunity and a terrific tool for you to make a positive shift in your health and wellbeing. In time, you won’t read this paragraph and know that you can scroll to see what we have come up with for the week. We hope the content is valuable for you and that you enjoy it. Please feel free to forward this email to friends and family and to share on social media.

Share

+1

Forward

DF Weekly Challenge – Going Green!

You know that I’m a firm believer that nothing beats a healthy, balanced, “just-eat-real-food” diet.

But sometimes it really does help to supplement!

That’s why this week we’re going to explore “greens powders”!

Greens “superfood” powders pack multiple servings of veggies and fruits into a single scoop that you can mix into a smoothie, juice or plain water.

Some also contain pre- and probiotics, vitamins, herbs and other substances to support your immune system, gut health and even improve your skin and hair.

There are literally thousands of different greens powder products on the market, and finding the perfect one can seem overwhelming.

Here are some guidelines to help:

🥦Make sure it’s organic (and pesticide free)
🥦Make sure it has a high amount of antioxidants. (One way to do this is to be sure it has a variety of greens… this can include wheat grass, spirulina, chlorella, alfalfa and kelp, etc.)
🥦Buy brands that certify their products by a third-party lab such as NSF or Informed Choice, which test each product to make sure they contain what they actually claim on their labels without any contamination by things like heavy metals.
🥦You should know what each item on the ingredients list is – they should be recognizable veggies and greens!

Some great plants to check into include Amazing Grass, Juice Plus, Barlean’s and Garden of Life.

👉If you’re not so into the green powders for this challenge, that’s ok! You can still participate! Your mission is to include an EXTRA serving of greens EACH DAY this week!

DF Recipe of the Week – Chicken-Berry Salad

Any time I can have fruit on my salad it makes me look forward to lunchtime! If you meal prep by pre-cooking chicken, this one comes together in a snap with a simple oil-and-vinegar dressing. (Time-saving option: buy an organic rotisserie chicken at the grocery store.)

Ingredients

3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies, your choice: peppers, carrots, onions, etc.
1.5 tbsp olive oil
1.5 tbsp apple cider vinegar
Salt and pepper to taste
3 oz grilled or roasted chicken, chopped
¼ to ½ avocado, sliced
1 cup berries: sliced strawberries, raspberries, blueberries, blackberries, pomegranate seeds, whatever you like
2 tbsp pumpkin or sunflower seeds
(optional: 2 tbsp crumbled goat cheese)

Wash salad greens and place in big salad bowl. Add in the grape tomatoes, salad veggies and chicken.

In a small bowl, whisk together the oil and vinegar and add in the salt and pepper to taste. Whisk again as you pour over the salad greens. Toss together to mix.

Add the chicken, avocado, berries, pumpkin/sunflower seeds and optional goat cheese and toss again. Serve and enjoy!

DF Wellness, Fitness or Nutrition Tip – Power Through!

Because greens powders can give you a boost of energy, it’s a good idea to use them in earlier in the day. For example, a mid-morning greens drink can help power you through till lunchtime. 🥦🥦💪💪

DF Photo Challenge – Show Off Your Smoothie Skills!

🍓🌿😋This weekend we are all about the smoothies! Make one, buy one – whichever you choose, take a photo and let us see your choice (bonus points if you share the recipe too) in the Facebook group!

FREE 14 Day Class Pass! All Classes Included
(Yoga Flow, Mums ‘n’ Bubs Yoga, DF Bootcamp, Uppercut Boxing and Beginner Fitness)
Click the image below to claim your pass

Facebook

Instagram

YouTube

Website

Our mailing address is:
info@definefitness.com.au

unsubscribe from this list
update subscription preferences

Common Bodybuilding Myths Debunked

06/04/2019

The sport of bodybuilding is one of the most physically and mentally demanding sports and pastimes currently in existence. Not only do you need to be physically able to carry out the workouts, you also need to have the right frame of mind, you need to be disciplined, you need to be driven, and you need to be willing to make enormous sacrifices. As well as the physical training side of things, there’s also the diet and nutritional aspects too. Needless to say, with so much to get your head around it’s easy to see why there is so much misinformation floating around when it comes to bodybuilding. That’s why for today’s article, we’re going to be looking at a few common bodybuilding myths and misconceptions, and we’ll be doing our best to debunk them once and for all.

You must train like a pro bodybuilder – This is one of the most common myths floating around the bodybuilding community, and it’s simply not true. Many people believe that in order to build muscle and transform your physique, you must train like a pro bodybuilder. That’s not true. When you go jogging to get fit, people don’t say that you need to train like a professional long-distance athlete, so how is that any different? Pro bodybuilders are at the top of their game, and they train incredibly hard and very intensely. An amateur simply would not be able to keep up with them. There are plenty of hypertrophy routines out there for you to follow, you just need to find one that works for you.

Creatine is an anabolic steroid – This myth needs putting to rest once and for all. Creatine is NOT an anabolic steroid, nor will it ever be an anabolic steroid. Creatine is a natural supplement which we produce in small amounts in our own bodies. It is also found in red meat and some forms of fish and seafood. It works by increasing the amount of ATP our bodies produce, which is then used by the muscles for energy. Creatine is as natural as you can get and is about as far removed from being a steroid as you could ever imagine. If anybody ever tries to tell you that creatine is a steroid, it is best to politely correct them, or simply ignore them entirely.

Following a routine isn’t necessary – If you believe that following a training routine isn’t necessary, then that could be why you aren’t making the progress in the gym that you may have hoped for. As far as bodybuilding goes, in order to get maximum results from your training you should always follow a regular training routine. Doing so will ensure you know what you’re doing from day to day, it will stop you becoming complacent, and it will ensure that you keep making those all important gains.

You can turn fat into muscle – How many times have you heard people say that they’re going to “turn fat into muscle” before? Many people out there do genuinely believe that fat can somehow magically change its molecular structure and transform into something else. You can never turn fat into muscle, but what you can do is burn fat and replace it with muscle.

Brain Foods, Healthy Brain Boosters

20/03/2019

The human brain is one of the most amazing creations in the history of our world. It is capable of some truly amazing things and keeping it fit and healthy is absolutely essential. The human brain is the human equivalent of a CPU on a computer. It is the core control centre of the human body and is responsible for virtually every single physiological process that we carry out every single day. Sadly, like every other major organ in the human body, the brain does begin to deteriorate as we grow older. That does not mean however, that we should simply sit back and wait for old age to destroy our brains completely. There are a number of things we can do to keep the brain fit and healthy as we age, which is why we’re looking at brain foods today. In today’s article we’re going to look at some of the best foods when it comes to brain health and function.

Coffee – Okay, first off, it’s important that you understand that too much coffee is bad for you and could damage your health. In moderation however, coffee is actually very beneficial. You see, coffee contains caffeine, which is a stimulant. The stimulating effects of caffeine will promote mental clarity and focus. Furthermore, caffeine also increases the production of neurotransmitters such as serotonin and dopamine, which help you to feel good and improve your mood. The antioxidants found in coffee have also been found to help potentially prevent degenerative diseases such as Alzheimer’s Disease.

Blueberries – Blueberries are considered to be a superfood, which is primarily because of their high antioxidant contents. Blueberries contain plant-based compounds known as anthocyanins which provide antioxidant-like benefits and anti-inflammatory benefits. Studies have also found that the antioxidants found in blueberries may accumulate in the brain and promote increased rates of communication between your brain cells. In animals with similar brains to ourselves, blueberries have also been found to improve short and long-term memory and improve concentration levels.

Oily fish – Oily fish such as sardines, salmon, and mackerel, is sometimes known as brain food. This is because of the healthy fats found in these fish. Fatty fish is rich in omega-3 fatty acids. Why is this so beneficial? Well, because your brain is made up of around 60% fat. Of that 60%, roughly 30% is made up of omega-3 fatty acids. Omega-3s are used by the brain to synthesize nerve cells and brain cells, and obviously the more that can be produced, the healthier your brain will be as a result. Omega-3 fatty acids also have been found to suppress age-related cognitive decline, and they can help to elevate your mood and fight and prevent mental health issues such as depression.

Turmeric – It turns out that this golden root is not only great for making curries, it is also ideal for people looking to improve their brain health and function. Turmeric contains curcumin, which is the main active compound in this root. It easily crosses the blood-brain barrier, so it can easily enter the brain and start improving brain cell health. It also provides very potent anti-inflammatory benefits.

Gym Errors – Common Errors You Are Making in the Gym

06/03/2019

Gym Errors – Common Errors You Are Making in the Gym

Gyms can be scary places. When you first step foot into a gym for the first time, it’s easy to find yourself feeling overwhelmed and not knowing where to begin. For some, once you find your feet and get used to what you’re doing, working out at the gym becomes as easy as riding a bike. The problem is that some people are guilty of making a series of costly gym errors which could potentially hinder their progress and put their health and wellness at risk. To ensure this doesn’t apply to you, here are 4 common gym errors and a look at what you can do to put things right.

Listening to incorrect advice – The problem with health and fitness is that seemingly everybody has an opinion on the matter. Having an opinion is perfectly fine, but what isn’t perfectly fine is trying to pass your opinion off as fact. Unfortunately, in gyms all over the globe, there are constantly guys and girls in there, who are themselves misinformed, and who happen to be giving other gym members the wrong advice. They’ll give poor dietary advice like “avoid eating all fats if you want to lose weight” when in fact we know that healthy fats speed up weight loss. Passing on bad training advice however, could prove very serious.

Ignoring compound movements – Whether you want to build muscle, burn fat, increase your strength, or anything else for that matter, when it comes to resistance training you should always make sure you perform some compound movements. Compound movements recruit multiple muscle groups simultaneously and are fantastic for people looking to build muscle, burn fat, and improve their functional strength. Too many people that are new to training will enter a gym and make a beeline for the weight machines. Don’t get us wrong, these machines are very beneficial, but they isolate specific muscle groups and don’t work your core stabilizer muscles. Exercises such as: squats, bench presses, military presses, and deadlifts should all be utilized if you want to make any serious progress.

Doing too much, too soon – Another very common example of gym errors that people often make is attempting to do too much, too soon. They’ll join a gym for the first time, lift some light weights and use a few machines just to get a feel for things and will then find themselves trying to lift weights which are far too heavy, and following workouts with far too much volume that are simply too physically demanding. When you begin training you must remember that it’s a marathon, not a sprint, so ease yourself in gradually and slowly but surely try to improve with each passing session.

Utilizing poor form – Whether lifting weights or performing any other exercise for that matter, one of the most important things you need to do beforehand is familiarize yourself with how the exercise is performed. Study the movements required and practice until your form is perfect. If you can’t perform a specific exercise with perfect form because the weight is too heavy, don’t struggle through and attempt to cheat, instead, lower the weight until you can execute the exercise perfectly. In terms of serious gym errors, poor form while lifting is perhaps one of the worst.

KW = Gym Errors

Outdoor Fitness to Get You Out of the Gym

No matter the weather or the time of year, when it comes to exercising, if you do the same workouts day in and day out, eventually you will grow bored and will crave something new. Rather than spending all of your time exercising in a gym under artificial fluorescent lighting, if you are bored, why not get some fresh air and work out outside instead? Outdoor fitness sessions are very popular at this moment in time and if you crave the great outdoors there are plenty of options for you to choose from. Here’s a look at a few outdoor cardio ideas and examples to get you out of the gym and into the fresh air.

Hiking – Hiking is one of the most vastly under appreciated forms of cardiovascular exercise in existence. Hiking is a great form of cardio for people who don’t want to run, or who can’t run outside, plus it is much better for the joints. Hiking is a low-intensity, low-impact form of cardiovascular exercise that will help you to burn calories, work on your stamina and endurance, and get fit and healthy. Furthermore, if you choose to hike in beautiful outdoor surroundings your mental health will improve too, as it will serve as a wonderful stress-buster.

Hill sprints – If you’re looking for something a lot more fast-paced and physically demanding, hill sprints are absolutely fantastic for a number of reasons. Hill sprints will burn calories, they’ll tone your lower body muscles, they’ll work on your fitness and endurance, and they’ll give you one of the most physically demanding workouts you could ever imagine. Hill sprints are basically performed by finding a hill, preferably somewhere rural, and sprinting to the top as quickly as possible. You then slowly walk back to the bottom, sprint to the top again, walk back down, and repeat for as many rounds as you can manage. Just remember, the steeper the hill, the harder the workout will be.

Running the stairs – Stair running is very similar to hill sprints, except you’re running up stairs instead of a hill. Running the stairs will tone your glutes and hamstrings, while burning fat and improving your balance and physical endurance. Assuming you can find a decent set of stairs outside, that aren’t very busy, you can get a serious workout in here. What’s more, it will also make a very pleasant change to using the stair master at the gym.

Cycling – If your joints aren’t up to the cardio sessions listed above, or if you simply don’t find them appealing, cycling could be a fantastic alternative. Cycling burns calories, it tones the lower body muscles, and it is a great way of seeing the great outdoors. There are countless cycle routes all over the country so our advice is to get out there and try some new and exciting routes which you’ve not previously experienced before. Obviously you won’t get any new fitness benefits from cycling outdoors versus using a stationary cycle in the gym, but the views and the outdoor experience in general makes cycling incredibly enjoyable and beneficial.

4 Diet and Nutrition Myths and Misconceptions

21/02/2019

When it comes to losing weight, it’s safe to say that diet and nutrition both play enormous roles in determining how successful your fat loss attempts actually are. The problem with losing weight however, is that everybody is apparently an expert, despite the fact that most of the time they have no idea what they’re talking about. This makes it extremely hard to figure out what’s true and what’s complete nonsense when trying to shed a few kilograms. We want your weight loss efforts to be as successful as possible, which is why for today’s article topic, we’re focusing on diet and nutrition myths and misconceptions in an attempt to show you that losing weight isn’t as complex as some people would have you believe.

Low fat diets are healthy – Years ago experts told us that all fats were dangerous and that if we wanted to be healthy and lose weight, we would need to cut fat out of our diets completely. We now know however, that this is complete nonsense. Healthy fats are essential for our health and well-being and if you are following a low-fat diet in an attempt to lose weight you will actually find yourself doing more harm than good to your body. Fat helps regulate our hormones, it’s great for the brain, it’s great for the heart, and it boosts the metabolism, so it helps us to lose weight. Low-fat diets do the body no good at all, so make sure you include enough healthy fats in your daily diet.

All desserts are off-limits during a diet – When we attempt to lose weight, we often resign ourselves to the fact that we’re going to have to say goodbye to all of the rich, delicious, and unhealthy foods that we enjoyed eating for so long. The truth however, is that when it comes to diet and nutrition, moderation is very much the key to success. If you’re trying to lose weight, of course you can’t eat a rich dessert after every meal. Every now and then however, a little of what you love will do you good. There is room in any weight loss regime for all kinds of rich and unhealthy foods, the thing to remember is to eat in moderation. At the end of the day, weight loss boils down to calories in VS calories out. If you consume fewer calories than needed for maintenance, it doesn’t matter where they come from, you will lose weight.

You mustn’t eat after 7pm to lose weight – We’re not quite sure where this myth originated from, but what we are sure about is the fact that it’s not true. When trying to lose weight, a calorie is a calorie, so whether you eat at 7pm, 9pm, 5pm, or 6.59pm, as long as you are eating below maintenance, you will still lose weight.

To lose weight you must cut calories hugely – As mentioned, in order to lose weight you must create a caloric deficit within the body. However, that does not mean that you should consume, say, close to 1000 calories below maintenance if you want to lose weight. This will slow down your metabolism and force your body into starvation mode, so you will be very hungry and you will find it even harder to lose weight as your body will try to hold onto its fat reserves. A deficit of 200 – 400 calories below maintenance is considered optimal.

4 Ways to Make Exercise Fun

02/02/2019

As you will no doubt be painfully aware of by now, when it comes to exercising and getting fit and healthy, exercise isn’t generally the most exciting activity in the world. Sure, there are some days where we may enjoy our workouts and actually look forward to exercising, but a lot of the time exercise does seem like yet another chore that we could do without. So, what can we do when we find ourselves stuck in a rut and not relishing the prospect of working out? Well, you could check out the following examples of how to make exercise fun and enjoyable.

Train with a friend – If the thought of going to the gym or exercising is filling you with dread it could be time for you to bring a friend on board and get them involved in working out. Exercising with a friend is a great way for you to help add an element of fun and excitement to your workouts. Not only do you have somebody to talk to and to encourage you, but you will also have somebody to compete against. Adding an element of friendly competitiveness will motivate you to exercise harder and to push yourself that little bit more.

Listen to your favourite music – If you work out at the gym, one potential downside is the fact that you don’t get to listen to the music you enjoy. Listening to your favourite music will give you an enormous motivational boost which will encourage you to train harder and dig deeper. Simply download or stream your favourite songs to your device of choice, throw on your headphones, crank up the volume, and you’ll find yourself training harder than ever.

Join an Group Fitness class – If the workouts that you have performed do seem boring and monotonous, you may want to consider joining a Group Fitness class. Joining a class is a great way for you to socialize with others, learn something new, and add a level of fun and excitement to your training sessions. The class you take is entirely up to you, though a few popular choices include things like: Zumba, Yoga, Pilates, Aerobics, Spinning, Circuit Training, Boxercise, and much more besides.

Try to exercise without realizing it – Sometimes when we exercise, we just aren’t in the mood and we simply find ourselves counting down the minutes until we feel we’ve done enough to justify calling it quits and heading home. In some instances, we actually burn calories and get some much-needed exercise without even realizing. If you go shopping for example, the more you walk and the more you carry in your bags, the more calories you will burn off. Gardening and housework are both great examples of how exercise needn’t be done in a gym. Even walking to the local store for some milk, rather than using the car will burn extra calories and help you to get fitter and leaner

How to Manage Holiday Lunacy

21/01/2019

Understand the purpose of the holiday: It is a special way to commemorate a historical person or event. Or, to honor service in others, or religious meaning. Holidays include cultural, religious and family traditions and rituals.

Choose what traditions and rituals are important and have meaning to you and your family: Ask. Don’t assume. Negotiate if there are some differences. Focus on those that are important. Understand that some years, for whatever reason, everything is not going to get done.

Think about the financial aftermath: Don’t fall into traps that can potentially jeopardize your well-being by over spending. Pay bills first and plan around what you have left. Scrambling to pay the rent or keep the electricity on only generates anxiety. A well thought out letter of appreciation or homemade cookies or ornament go a long way. It’s about the “acknowledgement of relationship.”

Give yourself permission to make changes: If a tradition is too overwhelming or labor intensive you have the right to alter, change or eliminate it. “only-one-who-does-it-all!”

Learn to ask for help: This does not mean you are a failure. There is joy and camaraderie in doing something together. A shared effort and investment in the process can reduce resentment especially if you feel you are the

Think about delegating responsibility to others: Remember to delegate only the things that you can accept when they are not done YOUR way. If you have children it can be a teaching and bonding experience. Whether it’s asking for help with the meal, putting up decorations or shopping. The people who care about you will hopefully step-up.

Make Your New Year’s Fitness Resolutions Stick

07/01/2019

As you know, 2018 will soon be a distant memory, and as you ring in the New Year, will you be setting yourself any goals and resolutions for 2019? If the answer is yes, there’s a strong chance that they’re going to be health, weight, or fitness-related. Whether you’ve set yourself the target of losing a certain amount of weight, bulking up and building muscle, or simply going to the gym a set time of days each week, making your New Year’s Resolutions stick is far from simple. (more…)

4 Effective Weight Loss Strategies Proven to Work

22/12/2018

Are you fighting what seems to be an endless battle against your waistline? If weight loss is something that has been causing you issues for as long as you can remember then don’t worry, you most certainly are not alone. Losing weight is incredibly difficult, despite what some personal trainers and fitness models on Instagram would have you believe. (more…)

4 Ways to Stay Motivated to Workout

10/12/2018

Working out and staying fit and healthy is one of the most enjoyable things in the world when you’re motivated and enjoying what you’re doing. If however, your motivation levels are at rock bottom and you just can’t seem to get your head in the game, getting fit and healthy is a different story completely. We all have the occasional day when we can’t find the motivation or energy to exercise, (more…)

Cross-Training Fitness Tips for Beginners

29/11/2018

If you’re looking to really take your fitness levels and training up a gear, it might be worth while looking into the possibility of cross-training. Cross-training, not to be confused with CrossFit, is one of the most effective ways of building up your fitness levels and keeping your workouts fresh and exciting at the same time. If you’re new to cross-training however, there is quite a lot to get your head around, which is why we’re going to help you out. (more…)

Stay Accountable on Your Fitness Journey

12/11/2018

Getting fit, healthy, and in shape is far from easy. If it was easy, virtually the entire population would be sporting a six pack that a Greek Adonis would be jealous of. Instead, many societies are plagued by obesity and chronic illness. If you make the decision to change your life for the better, lose weight, and get in shape, accountability is hugely important. No matter how motivated you are at the start, there will be times when your energy and motivation levels crash, and you may be tempted to start skipping your workouts or cheating on your diet. (more…)

7 Motivators To Make Your New Year’s Resolution A Reality

07/02/2018

Over the Christmas and New Year period we often see people making health and fitness related goals and new year’s resolutions. Unfortunately, some people do not see these through and end up having to start over. This is so very common and as a result the individual is not ready yet adopt a different lifestyle. (more…)

How Best To Select a Personal Trainer

10/10/2016

When it соmеѕ tо enlisting a Personal Trainer, іt саn bе very trісkу because fіtnеѕѕ professionals соmе with a dіffеrеnt lеvеl of training аnd еduсаtіоnаl bасkgrоunds. Eduсаtіоnаl background аnd cost dоеѕ nоt determine thе best fіt fоr you. If еduсаtіоnаl level аnd price are thе сrіtеrіа thеn selecting thе rіght Pеrѕоnаl Trаіnеr, it wоuld bе еаѕу. Whеn іt comes tо fіndіng thе bеѕt fіt for уоu, іt is bеѕt tо fоllоw thе 5 guіdеlіnеѕ іn this аrtісlе. (more…)

How Alcohol Affects Metabolism

30/08/2016

If уоu’vе bееn dоіng аnу rеѕеаrсh оn weight lоѕѕ уоu’vе lіkеlу discovered thаt too muсh stress in a реrѕоn’ѕ lіfе nоt оnlу рutѕ оn thе wеіght but аlѕо hіndеrѕ weight loss attempts. Sіnсе mоѕt оf us саn’t do muсh tо eliminate ѕtrеѕѕ we have tаkеn uр a nеw habit оf numbіng thе stress bу ѕеlf-mеdісаtіng with a fеw alcohol drinks аt thе еnd of the day. (more…)

Fight Dерrеѕѕіоn & Anxiety With Fitness

15/08/2016

Alоng with thе trеmеndоuѕ іnсrеаѕе in thе population of dерrеѕѕіоn sufferers соmеѕ the different treatment рrоgrаmѕ that аrе bеіng devised аnd created bу many mеntаl hеаlth аgеnсіеѕ аnd organisations. The соmmоn trеаtmеnt mеthоdѕ for dерrеѕѕіоn include tаkіng antidepressant mеdісаtіоnѕ аnd regularly visiting therapists. But whаt most people аrе nоt аwаrе оf іѕ the fасt thаt еxеrсіѕе саn also рrоvіdе ѕuffеrеrѕ instant relief from dерrеѕѕіоn. Hеrе’ѕ hоw уоu can better undеrѕtаnd thе relationship thаt еxіѕtѕ bеtwееn еxеrсіѕе and depression. (more…)

Breaking Unhealthy Habits

31/07/2016

It’ѕ соmmоn to еvеrу оnе оf uѕ thаt we hаvе a bаd habit that wе ѕtrugglе to brеаk but rarely аrе we ѕuссеѕѕful. Whеthеr thе рrоblеm іѕ рhуѕісаl, еmоtіоnаl оr spiritual, brеаkіng unhеаlthу habits саn bе a ѕеrіоuѕ сhаllеngе. It calls for a lоt of еffоrt аnd determination or thе ѕtаtuѕ quo remains! The mаіn соnсеrn here іѕ unwіllіngnеѕѕ tо gеt оut оf thе соmfоrt zone. Arе уоu ready tо brеаk unhealthy hаbіtѕ? (more…)

Benefits of Group Training

10/07/2016

Grоuр trаіnіng can bе vеrу beneficial when lооkіng to lose weight and exercise. Indіvіduаlѕ in thе grоuр еасh bеnеfіt frоm thіѕ method of trаіnіng, аѕ wеll аѕ the grоuр аѕ a whоlе rесеіvеѕ bеnеfіtѕ tоо. If you hаvе been fіndіng it harder to wоrk оut аnd train, you mау wаnt to соnѕіdеr grоuр trаіnіng аѕ аn option. The bеnеfіtѕ іnсludе: (more…)

How To Beat Cravings

19/06/2016

Thе Mаjоrіtу оf реорlе will occasionally ѕuffеr frоm fооd сrаvіngѕ. Crаvіngѕ соmе for specific fооdѕ оr tуреѕ оf foods, and аrе generally not juѕt fоr something to ѕаtіѕfу hungеr. In most саѕеѕ people сrаvе ѕugаr оr саrbѕ, which іѕ еаѕіlу fоund іn lollies and сhосоlаtе. It could even соmе from just a bag of сhірѕ оr thаt еxtrа glass оf wine уоu probably ѕhоuldn’t hаvе. (more…)

Making Motivation Happen

12/05/2016

When it comes to your health and well-being, it is likely that you tend to think of the physical preparedness and effects of exercise on your body. We often neglect our mind and mental state. Training our mind is truly something that is becoming more important but remains ever difficult. (more…)

Lose Weight In Winter – Metabolic Conditioning

03/03/2016

When it comes to eating healthy and losing weight in winter, most people are not aware of the fact that the approach to their weight loss plan must be a little different.

This is due to the fact that during the colder temperatures, the body craves warm cooked foods and fats as a way of keeping itself protected from the cold. These foods are comforting and often high in calories, making you feel full, tired and satisfied. So, if you can find a nutritional plan that incorporated these warm foods whilst still being able to lose weight, it is going to make your winter weight gain a thing of the past. (more…)

Want To Lose Weight & Get in Shape? Join Our Bootcamps

20/11/2015

It’s time to stop planning and start empowering yourself. The time to move is now, and our BOOTCAMPS are the perfect way to get started. www.definefitness.com.au/boot-camp-sessions/ . I highlight: We do not run military style sessions, we are a group outdoor exercise company and yelling and screaming at our clients is not part of our philosophy. (more…)

The Importance of Community at Define Fitness

23/10/2015

There are a number of important things to consider when choosing a fitness provider in Canberra. In particular the importance of community is huge. A fitness community must be a group of people that share common attitudes, interests, and goals. Our community is strong and is what we call our “Define Fitness Family.” (more…)

3 Things I Have Learned About Fitness

10/09/2015

Define Fitness has been in operation for approximately 10 years now (7 years officially) and we have definitely had our ups and downs! Over the course of our evolution I personally have learned so much about running a business and managing relationships. As personal trainers we must be “personable” and listen to what our clients want from us and our services. Balancing this with a healthy response in regards to “what our clients need” is one of our biggest challenges. We’ve moved from small group training and personal training to strength and conditioning to now yoga and corporate fitness and seminars. We want to open a studio location in the near future but need to be careful as “that is what our competitors are doing” and I am a big believer in “doing what everyone else isn’t doing.” That is Define Fitness, it is what I have built this small business on. Providing services that are personal and that are different to the norm. The way we deliver our products has changed too: We now look at exercise, food, and lifestyle as important as any other drug that’s being pumped on the market. Exercise is a must and neglecting it results in you riding a fast and slippery downhill slope.
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Ankle Flexibility & Mobility

27/07/2015

When it comes to mobility in general, most people think of things to do with the IT band, the shoulders, legs, back and the entire posterior chain, however, when it comes to the ankles, a lot of people either just disregard this or do not really associate doing mobility exercises with this body part in particular. A lot of people do not really believe that it is worth going through the effort of making the ankle joint more flexible. You may not know this but if you improve the flexibility in your ankle, it can help with some movements that involve ankle flexion, for example, the squat if probably the exercise that is affected the most by the flexibility of the ankle and if this area is improved in terms of mobility, your squat strength would be improved and you would decrease your chance of suffering from an injury. (more…)

Shoulder Flexibility & Mobility

09/07/2015

Shoulder flexibility is essentially being able to lift your arm above your head however many people suffer from not being able to do this without some sort of discomfort because of a variety of reasons, particularly amongst people who lift weights. If you have inflexible shoulders, it can negatively impact a whole host of exercises from the obvious bench press but even the squat, the reason as to why a lot of weight lifter suffer from poor shoulder mobility is because of the fact that a lot of people tend to use bad form when doing exercises. (more…)

Practising Mindfulness Through Yoga

22/06/2015

Regular practice of yoga is one of the ways to practice mindfulness. It is a known fact that it is always difficult to maintain the awareness throughout the day in our busy professional life. Mindfulness is a practice by which one can wilfully concentrate completely on any mental or physical action. In another words, mindfulness is a higher state of awareness of the mind where your mind, body and soul are completely involved in any physical or mental action. It is not confined to the physical actions, but mental activities too. It is something like going beyond the likes and dislikes of the mind. The physical condition of the body has a great influence on the state of mind. The best example of this is to experience mental state after your meals. If the intake of the food is heavy, mind becomes lazy and drowsy. This means that the condition of the mind is connected with the body. If the body is not in a good condition, it affects the mind and it’s state. Lust, anger, absence of the mind, lack of concentration, manifests if the physical body health is unbalanced. (more…)

The Cold Canberra Winter

10/06/2015

The winter period can be a problem especially for people trying to keep fit and be in top shape as they try to start a new nutritional plan and of course, exercise routine. It is extra hard to keep motivated in colder regions, like CANBERRA!!! It should however be noted that the benefits attributed to exercising in the winter outweighs those of exercising in other seasons, some of which are highlighted below. (more…)

Australia’s Obesity Epidemic

03/05/2015

Obesity seems to be a worldwide epidemic and the numbers in Australia are really not encouraging, as the image to our left indicates. The health hazards of being obese cannot be overemphasized and this makes it even important for people to take care of themselves to avoid obesity altogether. In Australia it is forecast that by 2025 nearly 72% of our population will be overweight or obese. (more…)

Define Fitness’ Top 5 Healthy Eating Cafes

30/03/2015

Quizine

This little gem is terrific. From healthy smoothies to their trusted and known fit meals, there is an abundance of fuel that will compliment your nutritional plans. These guys are not only in our top 5 for their clean eating principles but they are about something so dear to Define Fitness, “creating a healthy community!” This is why we are partnered with Rachel and the team and encourage you all to get your ever shrinking rear ends into this joint! While you are there, order the spicy chicken fit meal, sweet potato mash with a dash of pesto and a vegie fritter. You can’t go wrong for taste and cleanliness. (more…)

Weight Loss & Nutrition

19/03/2015

Losing weight can be a pleasurable experience if you choose the right tools and people to assist you with it. As you all probably know in order for a person to lose weight, they have to adjust their nutrition and there is a need to add exercise to a daily routine. Although it sounds pretty easy, calibrating the nutrition and physical activity to trigger the fat loss requires some knowledgeable decisions. (more…)

Why Outdoor Fitness is Better Than a Gym

25/02/2015

With beautiful weather, getting out and exercising seems very tempting. Outdoor exercise is usually compared with hitting the gym especially when considering the benefits. Exercising in general is very important to keep the body and mind fit and healthy. The major difference between outdoor exercise and going to the gym stems from the many benefits of outdoor exercise and why they are better than going to the gym. (more…)

Coffee – Is It Healthy?

01/02/2015

While most people drink coffee to keep them active or awake, there are other benefits that it provides to regular drinkers of the brown substance. These benefits are health related and most persons would not mind deriving at least a couple of them. Some of these health benefits are discussed below. (more…)

Making Fitness Work in 2015

28/12/2014

So, 2014 has gone and we all are looking forward to the new year. As we anticipate the start of 2015 and hope for all the good tidings that come with, the importance of staying fit and healthy all year round cannot be overemphasized.

The first step towards being fit is getting started on a fitness program. But it takes more than that to stay fit throughout the year as it is not uncommon for people to start a program only to quit after a few sessions. There are several reasons that can be attributed to this. While some quit due to boredom, others stop the fitness program due to slow results. Below are some tips to ensure you get the best results from your fitness program even as you are motivated throughout 2015. (more…)

Devon & Chicken Roll

14/12/2014

Have you ever wondered what is in the deli meats we consume? Sceptical about if you’re eating pig trotter, chicken feet, cows tongue or other yummy additions ? Well, I will lay it out for you! I have retrieved the ingredients for two of our favourite Aussie sandwich meats, Devon and Chicken Roll. Have you always wondered what they were made up of? I sure have. (more…)

Smart Fitness Snacks To Try Today!

16/10/2014

Guest Blog Post: Written by, Shannon Clark. Shannon holds a degree in Exercise Science from the University of Alberta and has been involved in the health industry for the last 12 years. As a certified personal trainer, she has focused primarily as a fitness freelance writer, and contributes to a number of websites online including Bodybuilding.com, Askmen.com, and MyFitnessPal. She sure knows her content. See her bio by clicking her name –Shannon Clark (more…)

7 Bodyweight Exercises That Burn Fat & Tone

19/08/2014

Why workout in a stale bacteria infested gym when you can grace the great outdoors with Define Fitness? It is time to flick the weight room and gym based classes for the background noise of chirping King Parrots and fresh Canberra air. Your exercise program does not need to cost the amount of a heart transplant, without private medical or nor does it require a 150sqm indoor facility! You don’t need fancy equipment that claims to that claims to work and that can’t be transported without a forklift. All you need is your body as resistance and some motivation! (more…)

Why Do I Crave Something Sweet After a Meal?

12/08/2014

So you’ve decided to cook up an awesome healthy feed and you gobble it up fast, Homer Simpson style. You sit back and feel like you’re not full up. Why? What happens next? What do you reach for?

Usually people reach for an awesome sweet kick to satisfy their urge. It’s completely unnecessary since they’re already full but the urge to eat sweet takes over. Why!? (more…)

Top 5 Nutrition Tips to Accelerate Your Results!

29/07/2014

While a solid workout will certainly can accelerate your fat loss results, you will want to clean up another very important area of your health and lifestyle in order to ensure results. One of the best ways to make a dramatic impact on your health and overall body composition is by changing up a few things in your nutrition. (more…)

Easter is a Time of Year, Not an excuse!

26/03/2014

The cold breezes of autumn mean that Easter is around the corner! After the celebrations of Christmas, New Year’s Eve, and Valentine’s Day, there is no escaping the attack of sugar that threatens us at every turn. From cream eggs to chocolate bunnies, the extra calories are upon us! (more…)

Organisation is the Key to Achieving you Health & Fitness Goals

14/03/2014

Organisation is the key to achieving your fitness goals. This is very big statement but in a grand scheme of things it is essential when you are aiming for something that you want to so long.

In the fitness industry organisation is something that is underestimated and is not really seen as the key to success. When I write about organisation I simply mean organising your diet, being organised with your schedule, and in your fitness regime. This is all well and good but being organised takes strategy. (more…)

Dealing With Back Pain & Spasms

05/02/2014

After a long term back injury I feel compelled to share my discovery. As a young athlete I played Cricket for the local Cricket club and excelled as a fast bowler. I would throw down some ripper chin music to rival batsman, often taking wickets. Yep, I thought I was ok (I don’t have tickets on myself at all). Unfortunately, I was never really coached regarding fast bowling technique and would use my back to sling the ball fast down the pitch. With this horrible technique, later in life came a horrible back injury. (more…)

Define Fitness Authorised Foods

22/01/2014

Over the last week I have had several clients ask me for ideas when preparing their meals. The main question that arose was: Can you give me some recipe ideas? Simply, YES I CAN!

This constant search for resources by my clients has encouraged me to develop the “Define Fitness Authorised Foods List.” I’m a big believer in making sure your diet is not only healthy but is also and importantly, not boring.

The following list of foods is broken up into three macronutrient columns, CARBOHYDRATES, PROTEINS AND GOOD FATS. Each column contains healthy foods which I suggest my clients or anyone undertaking fitness program should consume. (more…)

5 Motivators to make your New Year’s Resolution a Reality

03/01/2014

Over the Christmas and New Year period we often see people making health and fitness related goals and new year’s resolutions. Unfortunately, some people do not see these through and end up having to start over. At Define Fitness, we want you to maintain motivation and achieve your goals. We want you to see the results that you desire. After all, you deserve it if you apply yourself holistically with dedication and hard work. With this in mind, we have written some creative ideas for you to maintain motivation and reach your goals – “5 Motivators to make your New Year’s Resolution a Reality.” (more…)

8 Easy Steps To Beat The Christmas Belly

21/12/2013

As the festive season is upon us I have compiled “8 Great Belly Busting Ideas” for you to implement over the Christmas period. Keep in mind that you still want to enjoy Christmas and the indulgence that comes with it. Applying the good old saying “everything in moderation” is possibly the key to you maintaining your current physique VS you ending up with a Christmas belly. (more…)